LFK When Osteochondrosis

Osteochondrosis became a scourge of modern life. Many working people are forced to spend a lot of time in one pose, for example, sitting at the monitor of a personal computer or laptop. And this is fraught with chondrosis of the cervical spine, if you do not take any protective measures. How to act and what to do to avoid pain? LFK at an osteochondrosis simply will rescue you, will eliminate pains and will strengthen a backbone, will return its mobility! You can do this gymnastics a couple of hours after a meal, but not before going to bed. Exercise should be done smoothly and accurately, paying attention to the reaction of your body - if some exercise causes severe pain, it is better not to do it or perform as accurately and slowly as possible. Before classes, you need to do a warm-up to warm up your muscles, because cold muscles can easily be injured.

Complex of exercise therapy for osteochondrosis

1. Lying on the floor on your back, lift and pull your hands to your feet, bent at the knees. Hold this position for five seconds. Exercise should be done ten times.

2. The starting position is lying on the floor on the stomach. Legs are straight, arms bent at the elbows. Relying on the elbows, you need to try to lift the torso up parallel to the floor (the exercise is called "plank"). Shoulders, waist, pelvis - on one level. Five or eight seconds, stay in the bar, make two approaches, then lie down on the floor and completely relax.

3. Lie on your back, legs-arms stretched along the body. At the same time raise your arms and legs, grasp your knees with your hands, try to pull your head to the basin and sway in this position back and forth ten times.

4. Another very effective exercise LFK with osteochondrosis: lie on your back, legs straight, hands in the sides. On inhaling, lower both knees to the right, hold it for a few seconds in this position, then just lower your legs to the left. Perform eight times in each direction.

5. Lying on the stomach, hands along the torso, legs together. Lift your head, shoulders and chest, while pulling your hands back, in this position hold out for five to eight seconds, then lie down and relax.

6. Standing on your forearms and hips (on all fours), take aside the right hand and move it in a circle first forward, then back. Do the same with your left hand. Then slowly lower the pelvis to the right, then to the left.

If you are suffering from cervical osteochondrosis, then in this case there is also a special set of exercises. It must be remembered that for the treatment of the neck it must be constantly kneaded. LFK with cervical osteochondrosis is extremely simple:

1. Standing, turn your head with some effort to the right and left five times. Approaches can be made as much as the state of health will allow.

2. The same turns, but with the head down.

If you are aggravated by pains in the lower back, then exercise therapy with lumbar osteochondrosis will help to cope with pain and gain harmony:

1. If you have a bar, hang on it at least a minute. You can do several approaches, but pay attention to your health.

2. Stand straight and make the slopes right-to-left, forwards and backwards. 10 slopes in each direction.

3. The ideal exercise of exercise therapy for osteochondrosis is push-up. It perfectly strengthens the back, as well as arms and chest. Do ten to fifteen pushups in several approaches.

Before the basic complex of exercises, necessarily do warm-up, you can hang on the bar to spread the spine. Remember that through pain you can not practice. You can feel a little discomfort, but not pain! Do it on a hard surface, no soft mattresses - just a gym mat. The waist should not sag.

In addition to exercises, it is very useful for swimming, cycling or skiing with osteochondrosis. Active way of life will help you overcome difficulties, and pain will recede.